It’s core/cross-training day again — an hour of circuit training at the gym at work.
The workout consisted of eight stations this time, interspersed with cardio, which I filled mostly by jumping rope. I got some good feedback on weightlifting form, so I’m quite happy.
Today’s workout is a workout I’ve done many times — weekly — the last year: (longer) hill sprints.
The workout
The workout is 8*400 meter hill sprints, using a bicycle tunnel near my house. From the lowest point to the most nearby exit is exactly 400 meters. I roughly take 90 seconds per sprint. Before and afterwards, I do a 2km warming-up/cooling-down.
Afterwards
Running went okay, but my watch messed up. Normally, when I go into the tunnel, cadence takes precedence over GPS (as there’s no signal inside) and the watch estimates pace, distance et cetera. Now, it did nothing. No big problem, because I know exactly how long the way up is (400m), but strange and irritating, because I have no post-workout data. Or at least, not a lot. Anyway, the workout was nice — the 400m’s up are tough, but keeping up with a high cadence and upright posture helps.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
This week is a recovery week, which means less miles in order to recover form the last three weeks of mileage build-up. Less miles does not mean no running, though. Instead of weekly totals of 80+K, this week totals at 45K.
The workout
A short 5K recovery run. I never run 5K, so it’ll be interesting to see what the effect of such a short run is.
Afterwards
Well, 5K got to 7,5K. I just messed up the route and I should’ve known, because I usually suck at routing. Anyway, not a very big deal, as I kept the pace and heart rate low and steady. My legs were a bit tired, but that’s not a problem for a recovery run, of course.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
Today, the day after the first tune-up race, I’ll do an easy longer run. I propbably shouldn’t, but I want to get to a week total of 83K, which means running 15K today. Smart? Probably not, but I can’t help it, I’m afraid.
The workout
An easy 15K run. As I have plans for the morning, I’m going to wake up early and run right after the sun comes up.
Afterwards
Running felt okay, a bit sluggish, but no real aches. I didn’t really feel my knee this times, but the left leg was definitely stiff/tired. I ran at 4:55 in heart rate zone 2 at a somewhat lower cadence of 186spm. That just felt about right.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
Today I ran a tune-up race to check how things are going.
The race
I was planning on doing a 5K, but I got together a team from work to do a relay of 4.44K each. (Yes, that’s a weird distance, but it’s in celebration of our University’s 444th birthday.) The race was a sponsor event to support the UAF for refugee students. Running for such a good cause is great, of course.
Afterwards
I find it hard to do short races and this was no exception, especially because the wind was brutal (several races got cancelled this weekend), as was the rain, and the course was quite tough, with lots of small bends, corners, and even woods and fences. I was planning to run at an average pace of 3:25, but I ended up at 3:35, which was mostly due to one long stretch of windy road and the fences and woods I had to travel through. That being said, I should keep working on maintaining speed for the next tune-up race, which hopefully provides me with better conditions for a proper test run.
Apart from that, I felt the running went pretty okay, although I should pay attention to proper breathing. That said, form was good, as were stride and a nice, high cadence of 200 spm. Funny thing is that I started the first relay and I immediately took the lead and after I think around 1 kilometer, I didn’t hear the runner-up and I have not seen him again, although I heard his trainer (on a bike) say to him right after the start: ‘just hang in steady, that guy [me] will drop pace in a minute or so’. That’s actually good advice, I think, but it did work out a bit different.
I ended up crossing the line first, which meant getting a medal from, having a chat and getting a photo with the Rector Magnificus of the University, Carel Stolker. I think it’s great he’s so involved with these kind of events and I even like it more that he kept cheering and presenting medals until the last runner finished, supporting both the running teams and the UAF.
Of course, I did a warming-up of 2K including dynamic stretches and a cooling-down run of 2K and some static stretching afterwards.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
A very early long run, as I have a conference and other appointments the rest of the day and evening.
The workout
An 12K long run in heart rate zone 2, pace around 5:00/8:00.
Afterwards
I miscalculated and ended up running 14K. No problem, but I had to shower and eat (and drink coffee) very fast to catch the train.
What is a problem, though, is that my left knee still aches. I don’t know what it is, as I didn’t change anything, except doing more faster workouts and adding some miles. No a lot though, because the first and second week of the program were not much bigger in terms of miles than what I’d run before starting. So, it might be the fast workouts, or the one-legged rope jumping. For now, I stopped doing the latter and I’ll see where it brings me. The problem isn’t as severe that I can’t run, and running doesn’t hurt, but the nagging feeling does worry me.
(Note to self: it might also be related to the weight lifting and strength training, but I don’t think this is the case.)
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
It’s core/cross-training day again, so no running, but an hour of circuit training at the gym at work.
Although I’m not really into gyms, weight-lifting et cetera, I do enjoy these workouts, as they are hard to do, but you’re not alone and you get good feedback on your form and technique.
It’s time for a tempo workout with the athletics club today.
The workout
This workout consists of 7 times 1000 meters at lactate threshold — around 3:50/6:10 for me — totaling at 15K including warming-up and cooling-down.
Afterwards
Keeping pace wasn’t hard, apart from one interval with a bridge and a lot of wind. I do feel a bit worried though about a small irritation in my left knee. It’s been there for a couple of days now and I have never had that before. I need to keep a close watch on that.
Workout data
If you want to see the workout, check it on Garmin or on Strava.
Everyone knows this movie from 1994, right? Well, everyone knows ‘Run, Forrest, Run!’, but I for one hadn’t seen the movie. I had seen bits and pieces before, but a month or so ago me and my wife — who had seen this classic and found it ridiculous that I hadn’t seen it before — watched it. Not in the last part because we went to the States this summer and saw the Bubba Gump Shrimp Shop in LA. I even bought a Bubba Gump shirt, so I should only be allowed to wear that after I’ve seen the movie, right?
It’s an intriguing movie about a kid with a low IQ, but, as you’ll notice, has a big heart and basically escapes bullying and other problems by running and running fast. Running itself is featured a lot in this movie, but not in terms of races. At one point, Forrest decides to just run through the USA and he gathers a following of people taking inspiration from his runs. We all know running can be inspiring, don’t we?
Today’s plan is a steady long run to build endurance.
The workout
An 18K long run in heart rate zone 2, pace around 5:00/8:00. I created a route on Dynamic Watch, so the plan is run the following route.
Afterwards
The weather was dreadful, but the running went smooth, apart from the kilometer or two I had to run through a busy part of Rotterdam, which involved dodging a lot of cyclists and pedestrians heavily involved in their phones. Keeping a steady pace went well and heart rate stayed low. The rain didn’t really bother me that much, as it isn’t cold yet and once you’re wet, you don’t really notice rain — except when it really pours, of course, which it didn’t.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.